Thu 4th Feb
Feb 4
|
Fri 5th Feb
Feb 5
|
Sat 6th Feb
Feb 6
|
Sun 7th Feb
Feb 7
|
Mon 8th Feb
Feb 8
|
Tue 9th Feb
Feb 9
|
Wed 10th Feb
Feb 10
|

3mi ,
39:43
Running - General
Split Summary === 1) 1km - 7:40(7:40/km) 113/123bpm 71cal 7.82/8.63kmph 2) 1km - 7:46(7:46/km) 121/126bpm 79cal 7.72/8.53kmph 3) 1km - 7:33(7:33/km) 131/158bpm 83cal 7.94/9.1kmph 4) 1km - 8:54(8:54/km) 129/150bpm 89cal 6.75/8.6kmph 5) 0.84km - 7:49(9:21/km) 123/143bpm 65cal 6.42/8.46kmph
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-
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3.1mi ,
29:12
Running - General
Split Summary === 1) 1km - 5:24(5:24/km) 131/152bpm 58cal 11.1/13.13kmph 2) 1km - 5:35(5:35/km) 147/165bpm 70cal 10.75/12.23kmph 3) 1km - 5:54(5:54/km) 146/158bpm 74cal 10.16/11.46kmph 4) 1km - 6:15(6:15/km) 151/158bpm 83cal 9.6/10.71kmph 5) 1km - 5:58(5:58/km) 157/168bpm 82cal 10.05/11.62kmph 6) 0.02km - 5(5:25/km) 159/159bpm 1cal 11.08/9.98kmph
|

6.3mi ,
1:09:55
Running - General
Split Summary === 1) 1km - 6:35(6:35/km) 114/126bpm 62cal 9.12/9.84kmph 2) 1km - 6:43(6:43/km) 130/145bpm 73cal 8.93/10.95kmph 3) 1km - 6:42(6:42/km) 130/139bpm 73cal 8.96/10.11kmph 4) 1km - 5:58(5:58/km) 141/162bpm 71cal 10.05/11.02kmph 5) 1km - 7:31(7:31/km) 136/160bpm 84cal 7.97/11.62kmph 6) 1km - 7:15(7:15/km) 123/132bpm 66cal 8.28/9.74kmph 7) 1km - 7:28(7:28/km) 129/139bpm 76cal 8.04/10.58kmph 8) 1km - 7:08(7:08/km) 125/139bpm 61cal 8.4/10.61kmph 9) 1km - 7:04(7:04/km) 127/140bpm 66cal 8.49/10.61kmph 10) 1km - 6:41(6:41/km) 133/147bpm 70cal 8.98/11.29kmph 11) 0.13km - 50(6:32/km) 136/138bpm 9cal 9.19/11.15kmph
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3.5mi ,
35:06
Running - General
Split Summary === 1) 1km - 6:19(6:19/km) 121/132bpm 65cal 9.51/10.61kmph 2) 1km - 6:04(6:04/km) 128/132bpm 66cal 9.89/10.58kmph 3) 1km - 6:23(6:23/km) 130/139bpm 70cal 9.4/10.41kmph 4) 1km - 6:11(6:11/km) 142/148bpm 75cal 9.72/10.98kmph 5) 1km - 6:10(6:10/km) 144/150bpm 76cal 9.73/11.96kmph 6) 0.58km - 4:00(6:51/km) 144/157bpm 50cal 8.76/10.14kmph
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-
|

2.1mi ,
50:57
Cross-Training - Walking
Split Summary === 1) 1km - 13:23(13:23/km) 77/97bpm 55cal 4.48/6.69kmph 2) 1km - 16:25(16:25/km) 75/97bpm 56cal 3.65/5.31kmph 3) 1km - 15:02(15:02/km) 74/85bpm 47cal 3.99/4.9kmph 4) 0.39km - 6:06(15:28/km) 74/81bpm 19cal 3.88/4.7kmph
|
Thu 11th Feb
Feb 11
|
Fri 12th Feb
Feb 12
|
Sat 13th Feb
Feb 13
|
Sun 14th Feb
Feb 14
|
Mon 15th Feb
Feb 15
|
Tue 16th Feb
Feb 16
|
Wed 17th Feb
Feb 17
|
-
|
-
|
-
|

4.4mi ,
53:22
Running - Run-Walk
Split Summary === 1) 1km - 7:08(7:08/km) 122/141bpm 73cal 8.41/9.87kmph 2) 1km - 6:55(6:55/km) 128/139bpm 74cal 8.68/9.84kmph 3) 1km - 7:52(7:52/km) 125/141bpm 76cal 7.63/9.84kmph 4) 1km - 7:40(7:40/km) 131/161bpm 80cal 7.82/9.74kmph 5) 1km - 8:26(8:26/km) 137/146bpm 94cal 7.12/9.34kmph 6) 1km - 7:32(7:32/km) 136/154bpm 81cal 7.96/10.08kmph 7) 1km - 7:41(7:41/km) 137/156bpm 82cal 7.8/9.51kmph 8) 0.02km - 7(6:44/km) 146/147bpm 1cal 8.91/8.97kmph
|

3.8mi ,
51:51
Running - General
Split Summary === 1) 1km - 7:29(7:29/km) 116/148bpm 70cal 8.01/9.07kmph 2) 1km - 7:23(7:23/km) 114/127bpm 66cal 8.12/9.67kmph 3) 1km - 9:12(9:12/km) 104/128bpm 60cal 6.52/9.67kmph 4) 1km - 8:06(8:06/km) 102/122bpm 49cal 7.4/9.77kmph 5) 1km - 10:37(10:37/km) 97/126bpm 52cal 5.65/9.17kmph 6) 1km - 8:30(8:30/km) 111/127bpm 63cal 7.06/10.38kmph 7) 0.06km - 33(9:27/km) 122/125bpm 5cal 6.35/8.67kmph
|

3.4mi ,
33:52
Running - General
Split Summary === 1) 1km - 5:44(5:44/km) 113/125bpm 55cal 10.47/12.09kmph 2) 1km - 6:21(6:21/km) 120/125bpm 66cal 9.44/9.74kmph 3) 1km - 6:49(6:49/km) 130/139bpm 76cal 8.81/9.47kmph 4) 1km - 6:25(6:25/km) 131/140bpm 72cal 9.34/9.94kmph 5) 1km - 6:28(6:28/km) 137/150bpm 76cal 9.28/10.04kmph 6) 0.4km - 2:05(5:10/km) 143/152bpm 26cal 11.62/12.7kmph
|

4.6mi ,
52:34
Running - General
Split Summary === 1) 1km - 6:47(6:47/km) 139/182bpm 83cal 8.85/10.14kmph 2) 1km - 6:57(6:57/km) 152/180bpm 98cal 8.63/9.81kmph 3) 1km - 7:03(7:03/km) 161/168bpm 104cal 8.52/9.04kmph 4) 1km - 7:38(7:38/km) 165/173bpm 113cal 7.87/8.9kmph 5) 1km - 8:02(8:02/km) 175/213bpm 118cal 7.46/9.74kmph 6) 1km - 6:49(6:49/km) 186/190bpm 101cal 8.8/10.14kmph 7) 1km - 7:05(7:05/km) 183/194bpm 105cal 8.47/9.91kmph 8) 0.32km - 2:13(7:00/km) 174/188bpm 32cal 8.56/10.18kmph
|
Thu 18th Feb
Feb 18
|
Fri 19th Feb
Feb 19
|
Sat 20th Feb
Feb 20
|
Sun 21st Feb
Feb 21
|
Mon 22nd Feb
Feb 22
|
Tue 23rd Feb
Feb 23
|
Wed 24th Feb
Feb 24
|

1.5mi ,
13:35
Running - Tempo
Split Summary === 1) 1km - 5:31(5:31/km) 134/145bpm 63cal 10.87/12.77kmph 2) 1km - 6:04(6:04/km) 146/153bpm 79cal 9.88/12.09kmph 3) 0.38km - 1:59(5:13/km) 149/152bpm 26cal 11.5/11.89kmph
|

6.3mi ,
1:13:27
Running - General
Split Summary === 1) 1km - 7:07(7:07/km) 126/142bpm 78cal 8.43/9.37kmph 2) 1km - 6:27(6:27/km) 135/144bpm 76cal 9.3/9.87kmph 3) 1km - 6:28(6:28/km) 132/149bpm 74cal 9.28/9.94kmph 4) 1km - 6:53(6:53/km) 130/140bpm 77cal 8.71/9.98kmph 5) 1km - 7:51(7:51/km) 135/164bpm 91cal 7.65/10.38kmph 6) 1km - 8:25(8:25/km) 124/145bpm 75cal 7.12/9.57kmph 7) 1km - 7:41(7:41/km) 133/158bpm 83cal 7.82/10.01kmph 8) 1km - 8:53(8:53/km) 123/139bpm 70cal 6.75/10.14kmph 9) 1km - 7:00(7:00/km) 131/144bpm 74cal 8.58/10.18kmph 10) 1km - 5:40(5:40/km) 137/154bpm 67cal 10.58/12.5kmph 11) 0.17km - 1:01(6:08/km) 148/155bpm 13cal 9.79/11.99kmph
|

5.1mi ,
1:00:12
Running - General
Split Summary === 1) 1km - 6:57(6:57/km) 136/179bpm 81cal 8.63/9.84kmph 2) 1km - 7:12(7:12/km) 173/178bpm 106cal 8.34/9.67kmph 3) 1km - 7:28(7:28/km) 173/179bpm 110cal 8.04/9.17kmph 4) 1km - 7:29(7:29/km) 177/186bpm 110cal 8.02/9.64kmph 5) 1km - 7:26(7:26/km) 177/185bpm 109cal 8.08/9.31kmph 6) 1km - 7:30(7:30/km) 171/186bpm 107cal 8/9.51kmph 7) 1km - 7:21(7:21/km) 175/185bpm 108cal 8.17/9.84kmph 8) 1km - 7:55(7:55/km) 143/180bpm 83cal 7.58/9.71kmph 9) 0.14km - 55(6:33/km) 122/135bpm 4cal 9.16/9.34kmph
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6.3mi ,
1:19:22
Running - General
Split Summary === 1) 1km - 8:05(8:05/km) 103/119bpm 65cal 7.43/9.47kmph 2) 1km - 7:02(7:02/km) 113/122bpm 64cal 8.53/9.84kmph 3) 1km - 7:54(7:54/km) 111/128bpm 67cal 7.59/10.04kmph 4) 1km - 6:43(6:43/km) 113/121bpm 58cal 8.92/9.94kmph 5) 1km - 7:16(7:16/km) 110/129bpm 54cal 8.27/10.65kmph 6) 1km - 7:55(7:55/km) 110/134bpm 57cal 7.59/10.95kmph 7) 1km - 8:43(8:43/km) 104/131bpm 48cal 6.89/10.18kmph 8) 1km - 8:49(8:49/km) 92/118bpm 39cal 6.8/10.01kmph 9) 1km - 8:30(8:30/km) 108/132bpm 59cal 7.06/10.65kmph 10) 1km - 7:08(7:08/km) 116/141bpm 58cal 8.41/11.96kmph 11) 0.21km - 1:18(6:18/km) 134/164bpm 15cal 9.54/11.82kmph
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2.7mi ,
1:20:44
Cross-Training - Walking
Split Summary === 1) 1km - 27:54(27:54/km) 76/103bpm 106cal 2.15/5.68kmph 2) 1km - 17:17(17:17/km) 89/108bpm 89cal 3.47/5.21kmph 3) 1km - 15:07(15:07/km) 91/121bpm 73cal 3.97/5.64kmph 4) 1km - 14:48(14:48/km) 87/105bpm 60cal 4.05/5.27kmph 5) 0.38km - 5:37(14:57/km) 84/91bpm 19cal 4.01/5.17kmph
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4.5mi ,
52:34
Running - General
Split Summary === 1) 1km - 6:51(6:51/km) 113/128bpm 66cal 8.77/9.47kmph 2) 1km - 7:05(7:05/km) 123/149bpm 76cal 8.47/9.64kmph 3) 1km - 8:03(8:03/km) 124/149bpm 83cal 7.46/10.71kmph 4) 1km - 7:54(7:54/km) 127/148bpm 84cal 7.59/11.05kmph 5) 1km - 6:37(6:37/km) 130/144bpm 74cal 9.07/10.68kmph 6) 1km - 6:46(6:46/km) 135/144bpm 79cal 8.87/10.92kmph 7) 1km - 7:50(7:50/km) 127/163bpm 71cal 7.66/11.49kmph 8) 0.23km - 1:28(6:26/km) 131/142bpm 16cal 9.32/9.54kmph
|

5.7mi ,
1:07:49
Running - General
Split Summary === 1) 1km - 6:48(6:48/km) 106/128bpm 60cal 8.82/9.41kmph 2) 1km - 8:11(8:11/km) 103/133bpm 62cal 7.33/9.91kmph 3) 1km - 6:33(6:33/km) 126/137bpm 73cal 9.16/10.01kmph 4) 1km - 6:55(6:55/km) 117/142bpm 65cal 8.67/10.18kmph 5) 1km - 7:40(7:40/km) 109/125bpm 55cal 7.82/9.94kmph 6) 1km - 7:45(7:45/km) 112/134bpm 59cal 7.74/10.95kmph 7) 1km - 8:20(8:20/km) 113/135bpm 63cal 7.2/10.08kmph 8) 1km - 7:41(7:41/km) 119/148bpm 70cal 7.81/10.11kmph 9) 1km - 7:15(7:15/km) 118/134bpm 63cal 8.28/10.18kmph 10) 0.12km - 39(5:34/km) 128/129bpm 7cal 10.77/12.16kmph
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Thu 25th Feb
Feb 25
|
Fri 26th Feb
Feb 26
|
Sat 27th Feb
Feb 27
|
Sun 28th Feb
Feb 28
|
Mon 1st Mar
Mar 1
|
Tue 2nd Mar
Mar 2
|
Wed 3rd Mar
Mar 3
|

3.9mi ,
48:52
Running - General
Split Summary === 1) 1km - 7:36(7:36/km) 121/130bpm 81cal 7.89/8.87kmph 2) 1km - 7:34(7:34/km) 126/152bpm 85cal 7.93/9.21kmph 3) 1km - 7:40(7:40/km) 141/160bpm 98cal 7.83/9.34kmph 4) 1km - 8:55(8:55/km) 131/175bpm 92cal 6.72/9.14kmph 5) 1km - 9:05(9:05/km) 130/174bpm 84cal 6.61/9.31kmph 6) 1km - 6:47(6:47/km) 129/137bpm 71cal 8.84/11.35kmph 7) 0.25km - 1:14(4:58/km) 133/135bpm 14cal 12.08/12.7kmph
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3.8mi ,
1:49:19
Cross-Training - Walking
Split Summary === 1) 1km - 16:32(16:32/km) 81/114bpm 78cal 3.63/5.1kmph 2) 1km - 17:49(17:49/km) 87/129bpm 94cal 3.37/10.98kmph 3) 1km - 28:26(28:26/km) 70/104bpm 79cal 2.11/5.37kmph 4) 1km - 16:32(16:32/km) 64/72bpm 36cal 3.63/5.41kmph 5) 1km - 16:20(16:20/km) 72/115bpm 52cal 3.67/5.34kmph 6) 1km - 13:37(13:37/km) 65/76bpm 31cal 4.41/41.15kmph 7) 0.03km - 3(1:20/km) 57/57bpm 44.95/46.96kmph
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8mi ,
1:30:46
Running - General
Split Summary === 1) 1km - 7:09(7:09/km) 110/124bpm 67cal 8.39/9.74kmph 2) 1km - 6:52(6:52/km) 120/125bpm 72cal 8.74/9.61kmph 3) 1km - 6:52(6:52/km) 122/127bpm 73cal 8.73/9.41kmph 4) 1km - 6:59(6:59/km) 125/129bpm 76cal 8.6/9.64kmph 5) 1km - 7:18(7:18/km) 127/134bpm 79cal 8.22/9.47kmph 6) 1km - 7:00(7:00/km) 128/131bpm 77cal 8.56/9.31kmph 7) 1km - 7:09(7:09/km) 129/134bpm 79cal 8.39/9.24kmph 8) 1km - 7:23(7:23/km) 130/133bpm 82cal 8.13/9.61kmph 9) 1km - 7:08(7:08/km) 136/141bpm 84cal 8.41/9.34kmph 10) 1km - 7:21(7:21/km) 129/141bpm 73cal 8.16/9.77kmph 11) 1km - 6:53(6:53/km) 128/140bpm 64cal 8.71/10.71kmph 12) 1km - 6:45(6:45/km) 136/142bpm 78cal 8.89/12.46kmph 13) 0.83km - 5:56(7:08/km) 129/145bpm 56cal 8.4/11.49kmph
|
-
|

3.2mi ,
1:06:57
Cross-Training - Walking
Split Summary === 1) 1km - 11:42(11:42/km) 90/109bpm 73cal 5.13/5.68kmph 2) 1km - 14:59(14:59/km) 92/113bpm 88cal 4/5.58kmph 3) 1km - 13:19(13:19/km) 98/120bpm 88cal 4.5/5.64kmph 4) 1km - 12:11(12:11/km) 109/116bpm 105cal 4.93/5.64kmph 5) 1km - 12:07(12:07/km) 112/120bpm 107cal 4.95/5.34kmph 6) 0.22km - 2:40(12:10/km) 110/114bpm 20cal 4.93/5.07kmph

0.3mi ,
2:54
Running - General
Split Summary === 1) 0.44km - 2:54(6:37/km) 137/150bpm 36cal 9.08/10.25kmph

3.1mi ,
28:30
Running - Tempo
Split Summary === 1) 1km - 5:20(5:20/km) 125/137bpm 58cal 11.25/12.46kmph 2) 1km - 5:35(5:35/km) 130/135bpm 65cal 10.75/11.82kmph 3) 1km - 6:04(6:04/km) 141/151bpm 76cal 9.9/11.15kmph 4) 1km - 5:56(5:56/km) 141/160bpm 75cal 10.11/11.05kmph 5) 1km - 5:33(5:33/km) 136/147bpm 67cal 10.8/12.83kmph 6) 0.01km - 2(3:33/km) 137/138bpm 16.86/11.46kmph
|

4.2mi ,
54:36
Running - Run-Walk
Split Summary === 1) 1km - 6:59(6:59/km) 134/173bpm 79cal 8.6/9.98kmph 2) 1km - 6:58(6:58/km) 167/174bpm 100cal 8.62/9.81kmph 3) 1km - 9:17(9:17/km) 136/172bpm 95cal 6.46/9.74kmph 4) 1km - 7:44(7:44/km) 129/152bpm 70cal 7.75/9.74kmph 5) 1km - 9:29(9:29/km) 136/159bpm 103cal 6.33/9.07kmph 6) 1km - 8:01(8:01/km) 143/163bpm 96cal 7.48/9.98kmph 7) 0.79km - 6:09(7:45/km) 144/167bpm 75cal 7.74/8.73kmph
|

3.4mi ,
37:09
Running - General
Split Summary === 1) 1km - 7:09(7:09/km) 142/180bpm 83cal 8.38/9.07kmph 2) 1km - 6:39(6:39/km) 170/175bpm 94cal 9.03/9.47kmph 3) 1km - 6:50(6:50/km) 172/181bpm 97cal 8.78/9.37kmph 4) 1km - 7:06(7:06/km) 177/181bpm 101cal 8.45/9.44kmph 5) 1km - 6:55(6:55/km) 179/196bpm 98cal 8.67/9.54kmph 6) 0.44km - 2:30(5:37/km) 181/189bpm 35cal 10.69/11.96kmph
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